Intermediate Long Course Training Plan For Any Race
Author
Kayla Bowker USAT Level 1 Triathlon Coach
All plans by this CoachLength
20 Weeks
Typical Week
3 Swim, 3 Bike, 3 Run, 1 Day Off, 1 Other
Longest Workout
1:05 hrs swim
3:30 hrs bike
2:00 hrs run
Plan Specs
triathlon half ironman intermediate multi day power based pace based
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Why Where Your Feet Take You??
Detailed Plan Geared towards pushing you to be the strongest you can be!
EMAIL ACCESS for questions or help with your plan at whereyourfeettakeyou@gmail.com
Coach Kayla believes in training plans that push you outside of your comfort zone while teaching you to feel strong and confident in your skin.
What the Where Your Feet Take You Athletes Say:
"Kayla’s coaching has allowed me to gain a level of fitness that I thought I would never be able to achieve. Looking forward to continuously pushing my limits "
"More importantly, I feel strong & confident. Coach Kayla pushes me beyond the borders of comfort and even beyond what I believe to be achievable, at times."
Is this plan for you?
There are 2-3 swims, 2-3 cycles, and 3 runs a week. There is a day off approximately every other week, sometimes every week and every fourth week is an active recovery week. This plan alternates between a long ride and long run one weekend to a longer brick with medium run on the weekends.
To be successful with this plan you should have around 6 -12-months experience of frequent triathlon training however you do not need to advanced in order to be successful with this plan. Prior to starting this plan you should be able to swim for 30 minutes, bike for 1 hour and run for 45-50 minutes. Guidance is provided for HR, Feel, Power or Pace. You can start this plan on any Monday.
Stats
Sample Day 1
Warm up
200 easy
Pre-Set (Drills)
4x25 Drill
https://www.youtube.com/watch?v=N8glIi2jSw0
1. Single Arm Drill (R arm)
2. Single Arm Drill (L arm)
3. Single Arm Drill (R arm)
4. Single Arm Drill (L arm)
50 swim easy feeling what you just learned in the drills before
4x25 Drill
1. Fist Drill
2. Fingertip Drill
https://www.youtube.com/watch?v=0onbhg7qYYU
50 easy feeling what you just learned in the drills before
6x50 Moderate endurance Pace with Buoy
on 15 seconds recovery in between
50 Aerobic endurance
100 Aerobic Endurance
200 Aerobic Endurance
cool down
100 easy swim
100 kick
Sample Day 2
warm up build
10 mins 65 %
5 min 70%
5 min 75%
2X3 minutes at 80%
recover 2 minutes
2X3 minutes at 85%
recover 2 minutes
2X3 minutes 90%
recover 2 minutes
10 min cool down
Sample Day 3
Warm up 5 minutes
15 minutes Endurance Effort
Finish the run off with 6x30 seconds hard effort on 1 minute easy recovery
cool down 5 minutes
Sample Day 4
Warm up
200 easy
3x(50 moderate effort, 25 All Out, 25 easy)
Two Rounds (all on 40" rest) all on Threshold effort:
2x100
1x200
1x300
Cool Down:
200 pull cool down.
100 kick with fins
Sample Day 4
warm up 10 minutes
5 minutes 80% FTP
2 minute recovery
3 minute 90% FTP
2 min recovery
3 minutes 90%
2 minute recovery
10 minutes 75%
3 sets of
1 minute 60%
1 minute 65%
1 minute 70%
1 minute 75%
1 minute 80%
1 minute 85%
1 minute 90%
cool down 10 minutes
Sample Day 6
warm up 10 minutes
2x8 minutes 75-80% on 3 minutes easy spin recovery
2x6 minutes 80% on 2 minute easy spin
6x1 minute 95% on 90 seconds easy spin
10 minute cool down
Sample Day 6
5 minutes to ease into it off the bike
4x2 minutes race pace
1 minute recovery
8 minute cool down